Sports and Exercise Nutrition
If you've ever planted a garden, you know multiple factors are required to produce a healthy plant. A seed can't grow without the proper soil. Too much water will kill a plant as will inadequate sunlight. Not only must the right components be present, they must be present in the proper ratios!
Whether you're a highly trained athlete or a recreational exerciser...
...without the proper exercise nutrition - the right foods, eaten at the right times, in the right amounts - the greatest training program on the planet won't be enough to push you to your best.
Your pre and post workout meals are as important as the workout itself.
Exercise Nutrition: Pre-Workout Meals
Let's assume you weigh 175 pounds:
175 pounds x .25 grams carbohydrate = 44 grams carbohydrate (round to 45 grams)
The following choices all contain approximately 15 grams of carbohydrate:
So a pre-workout meal for a 175 pound person that consists of 45g carbohydrate could look like any of the following:
High carb, lowfat foods - such as those mentioned above - tend to digest easily, and maintain a stable blood sugar. In comparison, if you were to eat high fat foods (cheese, peanut butter, hamburgers) before your workout, you would feel sluggish, as these foods take longer to empty from the stomach.
The precise amount of carb you need will depend on the type and duration of exercise and the amount of time before the exercise session. A registered dietitian (like me!) can help you determine your exact numbers.
Post-Workout Meals (After endurance exercise or continuous stop and go exercise):
Assuming you weigh 175 pounds again:
175 pounds x .45 grams carbohydrate = 79 grams carbohydrate
175 pounds x .1 gram protein = 17.5 grams protein
The following choices all contain approximately 7 grams of protein:
So a sample post workout meal for a 175 pound man could look like any of the following:
Exercise Nutrition, Sports Nutrition, Everyday Nutrition
What you eat every day can have a big effect on your health. What you eat right before - and after - a workout is extra important. Wrong choices can lead to a dismal workout and lesser health benefits in return for all that exercise! Right choices can give you that competitive edge.
Just as seedlings need the proper balance of water and sunlight to grow, an exercise program requires proper nutrition at appropriate times for optimal results!
If you want more help on the specifics of your exercise nutrition from someone who has won fitness competitions (that would be me!) I hope you'll consider my professional services as a Registered Dietitian and Sports Nutrition expert. Contact me!
More on Men's Exercise Nutrition.
Your Personal Nutrition Guide home.
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